For most of my life, alcohol was never a central part of my story. I didn’t start drinking regularly until I was 20 years old, while studying abroad in London. Up until then, I was mostly alcohol-free. But once I began incorporating drinks into social life and weekends, something shifted. I was curious: what would happen if I gave it up for an extended period of time? That question lingered in the back of my mind for years.

So I did it. I stopped drinking for a full year. No “just one beer” with friends. No celebratory glass of wine. Nothing. Now, more than 12 months later, in the blog post, YouTube video (linked here), and podcast episode (linked here), I’m here to share exactly what happened when I gave up alcohol for one year—from the surprising health metrics to personal transformation. And spoiler alert: it changed more than just my Friday nights.

Why I Chose to Quit

Before I dive into the benefits, I want to make one thing clear. This decision was not fueled by addiction, shame, or a rock-bottom moment. It was driven by curiosity, discipline, and a desire to reach my full potential as an elite ultra-endurance athlete with asthma. I wanted to know how my performance, recovery, and day-to-day life might shift if I removed alcohol from the equation.

As someone who has had an inhaler prescribed since birth, I’ve always had to be meticulous about how I treat my body. Every detail, from the food I eat to the air I breathe, affects my ability to show up and perform. Alcohol, I realized, was one of the few remaining variables holding me back. So I removed it. And here is what happened.

Better Sleep Night After Night

The first noticeable shift came in my sleep. I have an entire podcast episode dedicated to the crisis of sleep deprivation in our modern world (listen here), but this was personal. For the first time in years, I began waking up feeling truly rested. That had not happened consistently since before I started drinking. It turns out that even a small amount of alcohol—just one drink—can suppress REM sleep and increase nighttime awakenings.

By eliminating alcohol entirely, I gave my body the chance to enter deeper, more restorative sleep cycles. My sleep became more consistent and powerful. I stopped waking up in the middle of the night, needing to use the bathroom. I no longer felt groggy in the morning or drained in the afternoon. For me, cutting alcohol unlocked sleep that was no longer just functional—it was transformative.

Waking Up at My Best

Waking up at my best became a recurring theme. This was not just about eliminating hangovers. It was about energy. Mental clarity. A deep sense of focus that had been missing for a while. Alcohol, even in moderation, forces the body to divert energy toward metabolizing a toxin. Once that toxin was out of my system, my baseline energy levels rose significantly.

I was able to show up for early morning runs and long training sessions without dragging myself through the fog of dehydration or inflammation. I began to notice better blood sugar regulation and fewer energy crashes throughout the day. My workouts improved. My work improved. And I felt like I could finally operate at 100 percent, consistently.

Deeper Social Connections Without Drinking

This one surprised me the most. I used to believe that drinking was a key to bonding with friends, loosening up around new people, and easing social tension. But as I went alcohol-free, I found that the opposite was true. By removing alcohol from social situations, I was forced to be more present and authentic. And in doing so, my relationships deepened.

Instead of heading to bars, I started inviting friends over for tea or sparkling water. We played games. We went on hikes. The connections became more intentional and more honest. And interestingly, I found myself drawn to people who were also tired of the drinking culture. A new kind of community formed, one rooted in health, clarity, and real connection.

Healthier Eating Habits

With no more “drunk cravings” leading me to chips, pizza, or late-night snacks, my nutrition improved dramatically. Alcohol heightens the brain’s reward response to high-fat, salty foods and can increase your calorie intake by up to 30 percent in a single sitting. That stopped happening.

Instead, I began fueling my body with purpose. I found it easier to listen to hunger cues, regulate portion sizes, and stick to nutrient-dense meals. I ate when I was truly hungry, not just when my dopamine receptors were misfiring from alcohol. This shift alone made a massive difference in how I felt, trained, and recovered.

Saving Thousands of Dollars

Here’s something people do not talk about enough: how expensive drinking is. Even drinking moderately—one to two drinks a night—can add up to between $1,500 and $4,000 per year. That estimate does not even include the added cost of drunk-food runs or Uber rides home.

By cutting out alcohol, I saved thousands. And beyond the financial savings, I also began to understand the long-term economic impact of better health. Fewer doctor’s visits. Lower risk of chronic illness. Better performance at work. This is compounding value—not just in my wallet, but in my life.

Measurable Health Improvements

Now let’s talk data. I’m an athlete, so I track my bloodwork regularly. After a year alcohol-free, here are the real numbers:

• Triglycerides dropped by 35 percent

• Uric acid fell by 31 percent, significantly lowering my risk of gout

• Blood urea nitrogen decreased by 24 percent, indicating better hydration

• Creatinine improved by 20 percent, reflecting stronger kidney function

• Anion gap was cut in half, signaling improved metabolic balance

These are not subjective feelings. These are hard facts. My body, on a cellular level, became stronger, more efficient, and better equipped to handle the demands of elite endurance training. These markers tell a story, and that story is one of healing and optimization.

Effortless Weight Management

Over the past year, I stopped tracking calories meticulously. I stopped obsessing over every macro. Yet somehow, my weight stabilized in a healthy range between 155 and 160 pounds. At one point, I even dropped to 152 while in heavy training.

This happened effortlessly, and it makes sense. Removing alcohol eliminates empty calories and prevents that 30 percent increase in food intake that often accompanies drinking. When combined with better sleep, stable blood sugar, and mindful eating, weight management becomes second nature.

My Greatest Athletic Achievement

The ultimate test of all this came when I ran the Bear Chase 100K. I finished as the top male and second overall, just 30 minutes behind the leader. This was the most significant athletic milestone of my life, and I did it without a single drop of alcohol in my system.

I credit this achievement to the compounding effects of everything I have shared: better sleep, improved nutrition, stable energy, deeper recovery, and greater focus. I am no longer dragging my body through life. I am fueling it with purpose. And the results speak for themselves.

Grab My Free Healthy Living Guide

If you are curious about what it might feel like to operate at your best, to sleep better, eat smarter, and feel more energized, I invite you to start with my free Healthy Living Guide. It breaks down the same three pillars that helped me transform my health and performance: movement, tracking, and accountability. Click here to download it now and start applying the lessons today.

If you’re even a little bit curious about what life could feel like without alcohol, I encourage you to try it for a week, a month, or maybe even a year. It might just change everything.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.